Beans & Sweet Potato Salad with Bulgar Wheat
What is bulgur wheat?
Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low calories vegetarian and vegan food ingredient. Bulgur wheat is not suitable for those on a gluten-free diet.
According to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that’s about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is naturally cholesterol-free food.
** Those information adapted from about.com
I haven’t measure all the ingredients, because I just found what I have in my fridge and cut them into cube size, use only 1 tsp of olive oil to fry the beans and sweet potato, add it into the cooked bulgar wheat, toss altogether, done! Just simple as that!
Ingredient: 1 medium size sweet potato, peeled, 2 stalks of celery, 1 canned of haricot beans, 1 small bunch of fresh coriander, and half of one cucumber, about 1 cup of bulgar wheat, and some vegetable stock to cook the wheat.
- Cut the celery, cucumber and sweet potato into small cube size. Roughly chop the coriander. Follow the instruction to cook the bulgar wheat with the stock.
- Only use 1 tsp of olive oil to fry the sweet potato and beans. set aside.
- Toss all the ingredients together, job done, serve!